During the work week I tend to go with breakfast options that take little time and effort to prepare. It usually includes things like smoothies, banana with peanut butter, or hard boiled eggs with some fruit. I’ve seen so many different variations of these egg muffins lately, so I finally decided to give them a try. They were the perfect addition to my breakfast rotation! I love that I can plan ahead and make these on Sunday and then have them in the refrigerator to warm up for breakfast throughout the week.
Over the years eggs have received a lot of negative press due to their cholesterol content. However, we now know that eating cholesterol is not necessarily linked to raising blood cholesterol levels. Trans fat and saturated fat play a bigger role in heart disease risk than dietary cholesterol. Eggs actually have a lot of benefits- they are a great source of lean, inexpensive protein with 6 grams per egg. The egg white is where most of the protein is found while the egg yolk contains iron, Vitamins D and A, folate, Vitamin B12 and choline. Choline plays an important role in brain function and health. The yolk also has lutein and zeaxanthin which are two carotenoids that act as antioxidants and are important for eye health.
These mini frittata muffins are really easy to customize! I chose a colorful variety of veggies- spinach, red pepper, mushrooms and red onion, but feel free to get creative and adapt to your taste preferences. Pair with a serving of fruit and you have a well-balanced breakfast that will give you energy and keep you full all morning long!
- 8 eggs
- ½ cup low fat milk
- ¼ teaspoon black pepper
- ⅛ teaspoon red pepper flakes
- ⅛ teaspoon salt
- 1 cup low fat shredded cheddar cheese
- ½ cup baby spinach, chopped
- ½ cup red pepper, chopped
- ½ cup mushrooms, chopped
- ¼ cup red onion, chopped
- Preheat oven to 350° F and grease a 12-cup muffin tin well.
- Whisk eggs, milk, salt, pepper and red pepper flakes in a medium bowl.
- Add cheese and vegetables. Stir well.
- Using a ¼ cup measuring cup, divide mixture evenly into the 12 muffin cups.
- Bake for 25 minutes, until set. Let cool for 5 minutes.
- Remove frittatas from muffin cups by loosening sides with a butter knife.
- Serve warm or store in air-tight container in the refrigerator to have them for breakfast throughout the week.